directions_run During Run

Maple Citrus Electrolyte Drink

Name: Maple Citrus Electrolyte Drink
Prep time: 5 min
Total time: 5 min
Yield: 1 bottle (500 ml)
Cuisine: Canadian
Ingredients: 380 ml cold water; 120 ml fresh orange juice (about 1 medium orange, juiced); 2 tbsp (30 ml) pure maple syrup; 1 tbsp (15 ml) fresh lemon juice; 1/4 tsp fine sea salt

Sip every 15-20 min

A real-food sports drink built on fresh orange juice, lemon, and pure maple syrup. Hits the 6% carb concentration sweet spot for absorption, with natural sodium, potassium, and vitamin C. No artificial dyes, no synthetic electrolyte powders, just citrus and maple.

skilletCook0 min

soup_kitchenPrep5 min

restaurantYield1 bottle (500 ml)

boltCarbs~30g

exerciseProteins~0g

Ingredients

Drink

380 ml cold water

120 ml fresh orange juice (about 1 medium orange, juiced)

2 tbsp (30 ml) pure maple syrup

1 tbsp (15 ml) fresh lemon juice

1/4 tsp fine sea salt

Notes

Sip every 15-20 minutes rather than waiting until you feel thirsty. The orange juice contributes natural potassium (~230 mg) and vitamin C, while maple syrup delivers a balanced glucose-fructose mix that absorbs faster than glucose alone. Total carb concentration lands around 6%, which is the proven sweet spot for gastric emptying. For runs over 90 minutes, double the recipe. Mix the night before and refrigerate in a sealed bottle. Best within 24 hours for the freshest citrus flavor.

Instructions

Juice the orange and lemon. Strain through a fine-mesh sieve for a clean texture in your bottle.

120 ml fresh orange juice (about 1 medium orange, juiced)

1 tbsp (15 ml) fresh lemon juice

Combine the water, citrus juices, maple syrup, and sea salt in a bottle or shaker. Stir or shake well until the maple syrup is fully dissolved and the salt is no longer visible.

380 ml cold water

120 ml fresh orange juice (about 1 medium orange, juiced)

2 tbsp (30 ml) pure maple syrup

1 tbsp (15 ml) fresh lemon juice

1/4 tsp fine sea salt

Taste and adjust. The drink should be lightly sweet, slightly tart, and barely salty. A splash more lemon for tartness, a touch more maple for sweetness.

Pour into your running bottle, handheld flask, or hydration vest reservoir. Keep refrigerated until your run. Shake before use.

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Maple Citrus Electrolyte Drink

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